Cellulite is an unfortunate condition that can impact self-confidence. It is fat that forms in clumps, giving a cottage-cheese appearance to skin. Cellulite can affect women at any stage of their adult lives. Most often, it is genetic. Since it almost exclusively targets the buttocks, legs and thighs, lower-body exercises that tone, stretch and strengthen are useful in combating it, along with cardio and anaerobic exercise to burn fat all over your body.

Stair Climbing

Stair climbing gives you a cardiovascular workout and targets the buttocks, hamstrings and quadriceps. This is important because overall weight loss will reduce the appearance of cellulite. Cellulite is stubborn, but it is fat and can be burned away. By strengthening and targeting these muscles, you will lose fat and tighten your skin to further reduce the appearance of cellulite. In her book "Cellulite Solutions," Cherry Maslen confirms that building muscle in these areas decreases cellulite appearance.

Lunges and Squats

Lunges and squats target muscles in cellulite-prone areas, primarily in the buttocks and the back of the thighs. Building muscle helps smooth cellulite's appearance. Perform three to five sets of 15 lunges per day on each leg. Deep squats with your feet facing forward and shoulder-length apart will also help. Do three to five sets of 15 deep squats in conjunction with lunges. When done with hand weights, results improve greatly.

Leg Lifts

Leg lifts also help smooth your legs' appearance by building muscle. For maximum impact, do your lifts with ankle weights of 3 to 10 pounds. Stand straight up and hold onto a chair for balance. Lift your leg backward at least 45 degrees and return to the starting position. Repeat 10 times. Perform the same activity in the front and to the side on the same leg, doing repetitions of 10 for a total of 30 per leg. Switch legs and repeat.

Sprints

Sprints may not be very fun, but they're effective at burning fat. According to "The Afterburn Effect Principle," while not specific to cellulite reduction, sprints are anaerobic activities that burn fat quickly during and after the workout. They're a great workout for your legs and buttocks. Try sprinting on grass for 15 seconds at full speed and resting for 30 seconds. Repeat 10 times for one set and perform one to three sets during each workout.

About the Author

Sabrina Prieur is an expert on education, health, fitness, physical education and sports/athletics. She has a BS in health and physical education, a master's degree in education, and a PhD in leadership with a concentration in sports management and administration. A collegiate professor and athletics administrator, she's taught and coached various sports in the public schools and inner city.